3 Breakfast Boosters to Keep You Going All Day

By Jessica Migala

Starting the day with breakfast gets the entire day off on the right foot – but many of us skip it on a regular basis, or eat foods that leave our stomachs grumbling by 10 a.m. These tips will help you combine foods to keep you going strong all day long.

Breakfast booster: avocado

Tame hunger by adding an avocado to your A.M. routine. People in a recent study who did that as part of their breakfast reported feeling fuller for the next six hours, according to research in the FASEB Journal. Healthy fat helps quash hunger, but avocado packs fiber as well. Together, the two nutrients send stronger signals to your brain that you’re satisfied for longer, says one of the researchers.

Avocado-topped omelet: Beat 2 large eggs with 1 teaspoon milk and a pinch of salt. Cook in 1 teaspoon olive oil in a small nonstick skillet over medium heat until the bottom is set and the center is still a bit runny, 1 to 2 minutes. Flip the omelet over and cook until set, about 30 seconds more. Top with one of the variations below.

Go for rye toast or rye crisps to curb your appetite. According to research published in Nutrition Journal, study participants who ate breakfasts built around 230 calories of rye crisps reported less hunger after breakfast versus those who ate white bread – and they consumed 56 fewer calories at lunch. The fiber in the rye may help keep blood sugar levels steady and trigger the body to release appetite-suppressing hormones. Try rye bread, too: the researchers noted that rye may have a unique structure that lets it outperform other whole grains.

Make almonds part of your morning routine to keep your blood sugar levels on an even keel, particularly if you’re at risk for Type 2 diabetes. Almonds’ mix of protein, healthful fats, fiber and crunchy texture may encourage people to naturally eat less.

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